Training Plan tips

Competing in a marathon is one of the most exciting challenges for any runner. It is a personal quest and helps one overcome one’s physical and mental limitations.

Logo Serrano Club de AtletismoAt Club de Atletismo Serrano (athletics club), we have a 30-year track record of training and helping our athletes reach their goals. Our wide experience of working with hundreds of athletes, our methodology, and insights into the marathon have been amply rewarded by extraordinary results in both the amateur and professional sport.

Now, Serrano and Valencia-Trinidad Alfonso EDP Marathon have joined forces to offer runners the best possible training plans.

We have always argued that athletes need to be monitored by specialised trainers and by experts in the Health and Physical Exercise fields. Having a trainer-coach at your side who draws up a plan that takes full account of your physical condition and other factors is the ideal choice. On the other hand, many runners who take part in the Valencia Marathon constantly ask us for tips and help in planning their weekly training..

YOUR TRAINING PLAN FOR THE VALENCIA MARATHON

This is why we will come up with a Training Guide for such runners covering the various goals for which the help of a trainer-coach or group work-outs are less important.

The plans cater to those aiming to finish the Marathon in one of the following time bands:

  • UNDER 3 hours 30′ (marathon pace 5:00′ per km)
  • UNDER 3 hours 45′ (marathon pace 5:20′ per km)
  • UNDER 4 hours 00′ (marathon pace 5:40′ per km)
  • UNDER 4 hours 15′ (marathon pace 6:03′ per km)
  • UNDER 4 hours 30′ (marathon pace 6:25′ per km)

The training guide will cover the 16 weeks before the marathon and will begin on the 12th of August . The scheme will comprise:

  • General Basic Training (3 introductory weeks)
  • Accumulation (3 weeks under load, and 1 week off load)
  • Accumulation and Development (3 weeks under load, and 1 week rest from competition)
  • Competitive Development (3 weeks under load)
  • Tapering (2 weeks off load)

Depending on the goal chosen, from Sunday the 11th of August, you will receive a weekly training plan in your e-mail and can follow this in the private section of the official web site.

This plan will identify each training session and what you need to do to carry it out. Furthermore, we shall also accompany the plan with videos and articles of interest, depending on the point in the training cycle. This approach will ensure that runners feel they enjoy support and monitoring during their training.

Grupos Entrenamiento Maraton Valencia Carnicas Serrano

IS IT TIME TO RUN A MARATHON?

One needs several years of running experience before training for the 42,195-metre race. This means that you must have competed over shorter distances and chalked up reasonable times (preferably official ones) in 10-km, 15km, and half-marathon trials.

Using these times, we draw up correlation tables predicting how long it would take you to run a marathon. Thus an athlete can choose his or her training plan depending on the target time.

Experience of previous training plans and persistence in sticking to them will stand you in good stead. The body must have adapted to the training loads because muscles, joints, and tendons take a lot of punishment over long distances. Put another way, the runner’s chassis needs to be tough enough to rise to the challenge.

Experience of previous training plans and persistence in the pursuit of goals will stand runners in good stead

Furthermore, our bodies and hearts need to learn how to interpret new thresholds so that we can train with the right intensity to improve our physical condition.

Last but not least, to successfully plan our training, we need to adapt the plan to our personal and professional lives. This means creating the best possible circumstances so that we can train without our nearest and dearest stressing us out and putting us under pressure.

Athletes must always bear in mind that health is their responsibility and train accordingly. One should also take a general and sports medical check-up before taking on the strains of training and competition. Runners tend to be quick to spend money on sports equipment and to show off their purchases. Yet we also need to invest in ourselves by thinking about health and safety issues.

WEEKS RUNNING UP TO THE BEGINNING OF TRAINING

The 12th of August marks the start of the training for the Valencia-Trinidad Alfonso EDP Marathon. Our minds and bodies need to be in good shape for this training and that depends on our activities in the weeks leading up to it. We are scared that if we stop running, we will get out of shape and lose the form it took us so much time and effort to build up. Yet we need lose some of our fitness before we embark on the training.

Days
Hours
Minutes

The transition is characterised by an active recovery period at the end of each running season and before the beginning of the next one. Hence the need for a Period of Basic, General Training.

The main aim is to ensure maximum body recovery, and to deal with the various psychological issues arising from a long, hard season.

We must ensure a little loss in physical condition before beginning the training

We suggest you take a transition and active rest period lasting between three and four weeks, during which you should incorporate the goals and activities set out below:

  • This period is very important for disconnecting both from competition and from constant training. It is key that you avoid strong stimuluses when you are tired.
  • This is an ideal moment to get over any injuries . If you have strains, swellings, etc., it is time to visit your physiotherapist, who will put you on the path to recovery. One can also take the chance to engage in complementary activities and other sports (hiking, mountaineering, swimming, cycling, etc.). Do not stop doing sport but do it for fun rather than for competition. This will make sure you stay in shape and will help make the first few weeks of training easier.
  • Do some kind of work-out in the gym and muscle-toning exercises. The important thing is to make sure our muscular system does not weaken before the training.
  • You can do warm-up exercises for roughly 45’. The warm-ups should be low intensity activities. Given that this will make you hotter and push up your pulse rate, you will need to manage aerobic sessions so that you do not overdo it.
  • Now is a good moment to choose the kit you will train with, ensuring that your training and race shoes are in good condition.
  • It is also important to control your diet so that you do not put on a lot of weight. It is normal to put on weight when one rests more and exercises less but make sure this gain is moderate. Moreover, the more weight you put on, the harder it will be to get it off during the first weeks of training.

The main aim is to ensure maximum recovery and to deal with the various psychological issues that may arise from a long, hard running season.

All of these tips will help you manage your time before the training starts, ensuring that you do not get wholly out of shape. So forget running for the moment and have fun doing other things. Resting and ‘switching off’ is the best of training at this stage.

The path to the Finishing Line in the Valencia Marathon will begin soon enough.

José Garay is a graduate in Physical Activity Sciences and Sport, and CA Serrano’s trainer.

Training plans – Private area

Dear Runner,

Congratulations on signing up for the Training Plans for the Valencia-Trinidad Alfonso EDP Marathon. The training needed to cross the Valencia Marathon Finishing Line begins on Monday the 12th of August so you will not receive the plans for the first week’s schedule until the Sunday before this date.

That said, you should stay in good shape and health, watch your diet and take sufficient rest. You can consult the tips and recommendations given by José Garay, Graduate in Physical Activity Sciences and Sport, and the Trainer of CA Serrano (athletics club). Following his advice will give you a good start when you begin the special training in August.

Consult advice on preparation for training

NOTE: Remember that the Training Plan is meant to guide your steps on your path to the Finishing Line but it cannot replace a personal trainer with first-hand knowledge of how well or ill-prepared you are for such training.

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Runners’ Bag

Camisetas Maratón Valencia 2019
Camisetas Maratón Valencia 2019

You have a date on Sunday the 1st of December with one of the world’s ten best marathons — the Valencia-Trinidad Alfonso EDP Marathon.

Inspired by the 2019 campaign ‘Valencia Speaks’, the shirt for this year’s race features a reflective component on the front that reacts to light changes. You can pick up your shirt at the Runners’ Fair (Expo Deporte Valencia) on Friday the 29th or Saturday the 30th of November between 9 A.M. and 8 P.M. (without a break).

Your entry also includes:

  • Bib + Chip
  • Official T-shirt
  • Finisher’s medal
  • Medical Insurance
  • Refund due to injury
  • Paella Party
  • Tourist discounts
  • Full Runner’s bag
  • 10 Refreshment stands
  • Showers
  • Lockers
  • Parking

Furthermore, your Valencia-Trinidad Alfonso EDP Marathon entry gives you access to the Paella Party, free locker service, post-race showers, and many other services that we will announce on this web page in due course.

#ValenciaSpeaks

Can you imagine going out to train only to discover that your city is sending you messages, helping you to reach your goal? That is just what happens in the new advertisement for the Valencia-Trinidad Alfonso EDP Marathon, in which buildings, streets, and monuments encourage you to turbo-boost your performance.

You were born to fly and Valencia Ciudad de Running has one of the world’s ten best marathons. Now is the moment to enter and start your training!

Rejoice for much more than 42,195 metres lies ahead! On the run-up to the race, you will draw strength and inspiration from Expo Deporte Valencia, probably the most amazing runners’ fair you have ever been to. Soon, the starting pistol will be fired and you will have a whole city focusing on just one thing — cheering you on, making your path to the world’s best Finishing Line a memory to treasure forever. As you run the race, you will see, hear, and feel Valencia’s spirited encouragement at over 200 support points, all of them helping you race to glory. Just to make things easier, you will see the city’s most iconic sights as you speed over the city’s ‘pancake-flat’ circuit.

See you on the 1st of December!

*Federative licence not included (5 euros)

Tips on refreshments

Tips on nutrition and liquid intake

The 39th Valencia-Trinidad Alfonso EDP Marathon will be held on the 1st of December 2019. We want to make sure that you safely complete the trial.

To run in the Marathon and complete the 42-kilometre circuit, you must not only have followed the whole training plan and a healthy diet, you also need rest. In addition you should also take your nutrition and liquid intake needs into account during the race itself.

During the race, runners will find no fewer than nine points along the route serving liquid and food refreshments. They are sited at 5-kilometre intervals (plus an extra one at Kilometre 37.5), plus at two special points providing gels (at approx. kilometres 19 and 29.At all of the Valencia Marathon refreshment points, you can get sealed bottles of water (33 cl.) and beakers/bottles of Powerade – an isotonic drink(15 cl.).There will be a special liquid and solid refreshment point at the Finishing Line.

Nutritional Information for the race

Below, we provide nutritional information by unit so that a runner knows exactly how much carbohydrates he or she is consuming during the race. This information is much more important than you think.You will need to drink the right quantities during the race and right from the first refreshment point, as well as take in mineral salts and carbohydrates. It is vital that you do not miss out any of the refreshment points.You should reckon on an intake of between 30 and 60 grams of carbohydrates each hour.

  • Drink between 25 and 30 cl. of water at every refreshment point (if possible, little by little rather than all at once).
  • Remember that the Powerade at each refreshment point contains carbohydrates (approximately 8 grams for each ’slug’ in a beaker – roughly 15 cl.). This is in addition to any gel you take.
  • From the refreshment point at Kilometre 25 to the Finish, there will be fruit at each of this succeeding points — bananas, dried apricots, and apricots.
    • Bananas: One banana contains about 33 grams of carbohydrates. By the same token, a third of a banana contains 11 grams of carbohydrates.
    • Dried Apricots: 1 dried apricot (9 grams) contains 5 grams of carbohydrates
  • At kilometres 19 and 29, Enervit brand gels will be handed out. Each sachet (25 grams) contains 17.8 grams of carbohydrates.
  • In addition, there will be water, isotonic drinks, and fruit at the Finish to help runners recover.

Other recommendationsMineral salts are important to prevent dehydration. Enervit and Powerade gels contain these essential minerals but we also recommend you take an extra capsule of mineral salts for each hour of the race with at least 20 cl. of water (never just the capsule on its own).Caffeine boosts performance but taking more of it does not help. The equivalent of a coffee before starting the race and no more than two during the race will help you to be more active and perform better (those who do not tolerate caffeine well should be careful because it may cause diarrhoea).

Fernando Ortiz, National Athletics Trainer.

Fernando Ortiz, entrenador nacional de atletismo.

Organisation chart

València City Council

  • Management Committee Members
  • Trial strategy in the municipal sphere
  • Municipal facilities
  • Volunteers' Office
  • Permit management
  • Co-ordination of municipal services
  • Local Police
  • Institutional Relations
  • Activities promoting amateur sport

S.D. Correcaminos (running club)

  • Management Committee Members
  • Runners' Care Service
  • Sponsorship Management
  • Race organisation, logistics, and infrastructure
  • The Runners' Fair
  • Management of Volunteers
  • Planning, contracting and management of elite athletes
  • Budgetary management
  • Parallel activities
  • Support Programme
  • Medical Services
  • Security Plans
  • Health & Safety at Work
  • Relations with other marathons and sports institutions
  • Entries

Fundación Trinidad Alfonso

  • Management Committee Members
  • Trial Sponsors
  • Event promotion and support
  • General strategy for the event
  • Marketing & Communication Plans
  • National & International Sales Plans
  • Budgetary Sustainability
  • Public co-ordination, involvement, and awareness campaigns
  • Tourism packages & services
  • Image of events

Medical Tips

Medical tips so that you can safely and successfully run the Valencia Marathon

You will run in the Valencia-Trinidad Alfonso EDP Marathon 2019 on the 1st of December and we want to make sure you safely complete the race. That is why we in the Marathon’s Medical Services encourage you to follow your training plan so that you leave nothing to chance on the big day.

You will run in the Valencia-Trinidad Alfonso EDP Marathon 2019 on the 1st of December and we want to make sure you safely complete the race. That is why we in the Marathon’s Medical Services encourage you to follow your training plan so that you leave nothing to chance on the big day.

So far, you have only run kilometres to build muscle tone but from September onwards, you will start the special training for the Marathon itself. You will find different kinds of Marathon training on our web site so we will not go into detail here.The key thing is that you follow a plan drawn up by a professional coach and alternate strength-building exercises and long sessions with relaxing days and stretching so as to avoid injuries. Obviously, you need to keep up a training rhythm and stick to our suggested programmes. Above all, you need to be responsible and know what you are taking on so that you can safely run and finish the 42,195-metre race in Valencia Ciudad del Running. Leaving aside the training plans, we would like to give you some general tips now that you are starting special preparation for The Marathon. Follow them to make sure that your experience of the Valencia Marathon is one that you will cherish forever.

General Tips

1. Safety and Health are of paramount importance

We want you to be in tip-top health on the day of the race. With three months to go until the Marathon, now is a good time to go for a medical check-up if you have not already done so. Just like at work, where there are medical check-ups, it is important that you start your Marathon training in good health. Nutritional deficiencies, anaemia, changes to the body’s electrolyte balance, and so on can be picked up through simple analytic tests. If you have never had a medical check-up, now is the moment to consult a specialist, who will suggest the appropriate tests in your case.

If you are over 40 or suffer from certain chronic diseases (high blood pressure, Diabetes, Dyslipidemia, and so forth), it is vital that you tell your usual doctor about your plans to run the Marathon. We recommend you also have an annual check-up to make sure you are healthy enough to compete in the trial.

2. Training nutrition

What you eat and drink is directly linked to your performance. Three months before the Valencia Marathon, you will begin strenuous physical activity in the build-up for the race. This means following an appropriate diet.

Avoid alcohol, drugs, and other toxic substances.

Make breakfast your main meal.

Follow a varied diet based on carbohydrates and proteins.

Avoid saturated fats and instead eat unsaturated ones (such as those found in Olive Oil and in blue fish).

To sum up, follow a balanced, healthy diet.

3. Proper Hydration from Day One

It is a mistake to only drink enough water in the days shortly before the Marathon. In the same way that we need to follow a diet that meets our physical needs, we must also make sure that we drink enough.

The body has to get used to a higher intake of liquids.

It is also important to take advantage of the long running sessions to check our liquid-intake strategy for the race. As we said earlier, you cannot leave anything to chance.

4. Train responsibly

We cannot over-stress that running a Marathon calls for a great deal of preparation. Before beginning the special training in the three months before the race, you must already be able to run 20 kilometres in one go. If you have not yet reached this point, you should ask yourself whether you ought to run the Marathon some other time, when you have proved to yourself that you can easily run a race over half the distance.

In the first week of special training for the Marathon, you must not boost the number of kilometres you run by over 10% compared with those you ran in each of the previous few weeks.

Likewise, the rise in the number of kilometres run week-on-week should not exceed 10%. You should remember that the training programme is one whose intensity rises gradually over a three-month period.

The training programme has rest days and recovery days, especially after several days of intensive training. Over-training is counter-productive and only leads to injury.

This is the moment to put all your kit to the test. Running shoes, running shirt, gels, socks, or anything else that is new during the race can bring your efforts to naught. You have 3 months to thoroughly test everything you will need for the Marathon itself.

5. Listen to your body and take care of yourself

Always: Listen to your body: Stay healthy! Incorporate stretching sessions in your training for the Marathon. It is not just a question of strengthening your legs; simple squatting and abdominal exercises will strengthen your ‘core’ and beef up your buttocks, boosting your performance.

If you feel pain or do not feel well during these 3 months, it is important that you slow down or even stop for a couple of days. If this does not solve the problem, consult a doctor as soon as possible. You might think you are wasting time but you have everything to gain in the long run.

These simple tips can be summed up in two words: Common Sense. You are already halfway there if your training and lifestyle dovetail. Be sensible when it comes to your training for the race.

We want to see you in fine fettle on the 2nd of December in Valencia!

Dr. Luis Cort is the Chief Medical Officer for the Valencia Marathon.

Dr. Luis Cort is the Chief Medical Officer for the Valencia Marathon.